Baddha Konasana "Bound Angle Pose"

Pronunciation: (BAHD-ha ka-NAHS-ah-na)

Also called:

Cobbler's Pose Butterfly Pose

Level:

Beginner

Chakra:

Benefits: This pose opens your hips with gravity, letting you release into the stretch. It encourages flexibility in the hips, knees, and ankles.

How it's done:

• Begin in a sitting position.
• Press the soles of the feet together, and pull feet towards pelvis
• Open the tops of the feet like a book.  The bottoms and pinky toes should continue to touch, like the binding on a book. 
• Sit straight - don't round the back
• Added move: fold over feet with heart open, eyes looking up to the sky
• Added move: fold over feet, arms extended to the floor and forward, gaze to the front of you